Yin Routine · All Levels

Stress & Overwhelm Relief

20 minutes to come back down

21 min · 6 poses · no props

For the days that ask too much. Twenty slow minutes of grounding, well-supported shapes to help you step out of the wound-up, racing state and back toward calm. Long, quiet holds and an unhurried breath are the whole medicine here — nothing deep, nothing effortful. Dim the lights if you can, let the floor take your weight, and give yourself permission to do nothing but breathe.

Save this routine

Press play and follow along — each hold is timed, with a gentle chime and a moment to ease out before the next pose. Use Skip or Prev to move at your own pace.

What's in this routine

  1. Child's Pose Fold in, forehead down. A small, safe cave to arrive in.
    3 min
  2. Caterpillar Round over the legs, head heavy. Let the back body soften.
    3 min
  3. Supported Bridge Rest the hips on a block or cushion and let the front body open.
    3 min
  4. Reclined Twist Knees to one side, slow breath. Wring out the day.
    2 min each side
  5. Legs Up the Wall The great calmer. Legs up, arms wide, and let the breath lead.
    5 min
  6. Corpse Stay heavy and still. Nothing to do now but rest.
    3 min

Common questions

Can Yin Yoga really help with stress?

Slow, still, well-supported practice with long holds and unhurried breathing is widely associated with a shift toward the body's rest state — the opposite of the wound-up feeling stress brings. Keeping the lights low and the pace gentle is part of the effect.

What if my mind won't stop racing?

That's normal, and it's not a problem. Each time you notice the mind has wandered, gently rest your attention back on the feeling of the breath. The staying still is the practice — you don't have to empty your mind.

When is the best time to do this?

Any time you feel overwhelmed — a midday reset, after a hard day, or before bed. It's gentle enough to do whenever you need to come back down.

When you have longer

Two hours to completely switch off

✦ A members-only class — free for you

This is a 20-minute practice. When you have a little longer and want to properly switch off, I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat — yours to keep, and to come back to any time.

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More routines

Bedtime Wind-Down 20 min · A gentle 20-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer. Deep Hips & Lower Body 30 min · A 30-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer. Full-Body Reset 30 min · A balanced 30-minute full-body Yin sequence — back, shoulders, hips and spine, held long and slow to leave you loose and calm.